The title sounds familier eh?

Been training for more than 4 years already, but I still look like crap (for someone that trains for such a period of time and consistency). I agree that my genetics are not what you can call good, in fact it's pretty bad. However, my diet and training methods also have to be blame, it's not exactly that good either. So right now, I am going to finally do something to make myself happy (which is something I'm not use to).. and that's finally get lean, mean and be a new (better) man. Too much hatred and disappointments have evolved my life, and it's time for a change. For starters, I'm gonna transform my body.

I'm 22 this year, stand 5 ft 7 and right now weighing at 81.5 kg, which is around 180lbs. I wanna drop it and lean till 75kg (165lbs). As a matter of fact, I started leaning down from 86kg and saw some results, but it has stop progressing for about 6 weeks already so I guess a modification and improvement is crucial. What's next after I reach (165lbs)? It depends.. My initial plan was to bulk up from there, but if I am able to look lean enough at 165lbs, I might go all the way and continue to cut even more, maybe even up to 155lbs. Some might say at 155lbs it's abit overkill, but seriously speaking my BF really needs to be reduced and I will still look good since I'm only 5ft 7 (assuming it's a very lean 155lbs).

I'm will be going on a 4 day training routine, and weigh myself every Friday. There will be no strict time limit in when will I reach 165lbs, as long as it's in a reasonable time frame (which means around 3 months).

My training routine will be base on 2 on, 1 off, 2 on spilt, with Yate's like training approach. My diet.. will be as clean as possible. First I will go on my training routine.. (the weights are just a brief estimation, I might be using lighter/heavier when it comes to the workout).

My Training Spilt-

Monday: Legs, Calves
Tuesday: Chest, Biceps
Wednesday: Off
Thursday: Back, Traps
Friday: Shoulders, Triceps

The Routine-

Monday: Legs, Calves

1) Squat-

1 x 12 @ 20kg (warm up)
1 x 10 @ 32.5kg (heavy-warm up)
1 x 8-10 @ 42.5kg (all out work set)

2) Single Leg Press-

1 x 12 @ 150lbs (warm up)
1 x 10 @ 200lbs (heavy-warm up)
1 x 8-10 @ 240lbs (all out work set)

3) Leg Extension-

1 x 10 @ 140lbs (heavy-warm up)
1 x 10-12 @ 230lbs (all out work set)

4) Stiff Legged Deadlift-

1 x 12 @ 20kg (warm up)
1 x 10 @ 35kg (heavy-warm up)
1 x 8-10 @ 50kg (all out work set)

5) Single Leg Curl-

1 x 10 @ 65lbs (heavy warm up)
1 x 8-10 @ 85lbs (all out work set)

6) Good Morning-

1 x 8-10 @ 20kg (all out work set)

7) Standing Calve Raise-

1 x 10 @ 240lbs (heavy-warm up)
1 x 10-12 @ MAX (all out work set)

8) Single Leg Press Calve Raise-

1 x 10 @ 140lbs (heavy warm up)
1 x 10-12 @ 230lbs (all out work set)

Tuesday: Chest, Biceps

1) Low Incline Dumbbell Bench Press-

1 x 12@ 30lbs (warm up)
1 x 10 @ 40lbs (heavy warm up)
1 x 8-10 @ 55lbs (all out work set)

2) Incline Flye-

1 x 10 @ 30lbs (heavy warm up)
1 x 8-10 @ 45lbs (all out work set)

3) Machine Flye-

1 x 8-10 @ (all out work set)

4) Seated Machine Bench Press-

1 x 8-10 @ (heavy-warm up)
1 x 8-10 @ (all out work set)

5) EZ Barbell Curl-

1 x 12 @ 5 kg (warm up)
1 x 10 @ 10kg (heavy-warm up)
1 x 8-10 @ 12.5kg (all out work set)

6) Incline Hammer Curl-

1 x 10 @ 15lbs (heavy-warm up)
1 x 10-12 @ 20lbs (all out work set)

7) Cable Curl-

1 x 8-10 @ 110lbs (all out work set)

Thursday: Back, Traps

1) Single Arm Grip Pulldown-

1 x 12 @ 50lbs (warm up)
1 x 10 @ 60lbs (heavy-warm up)
1 x 8-10 @ 80lbs (all out work set)

2) Barbell Row-

1 x 12 @ 20kg (warm up)
1 x 10 @ 25kg (heavy-warm up)
1 x 8-10 @ 30kg (all out work set)

3) Reverse Grip Pulldown-

1 x 10 @ 140lbs (heavy-warm up)
1 x 8-10 @ 180lbs (all out work set)

4) Seated Cable Row-

1 x 10 @ 150lbs (heavy-warm up)
1 x 8-10 @ 180lbs (all out work set)

5) Deadlift-

1 x 10 @ 35kg (heavy-warm up)
1 x 8-10 @ 50kg (all out work set)

6) Barbell Shrug-

1 x 10 @ 30kg (heavy-warm up)
1 x 8-10 @ 40kg (all out work set)

7) Dumbbell Shrug-

1 x 10-12 @ 60lbs (all out work set)

8) Rear Delt Raise-

1 x 10 @ 20lbs (heavy-warm up)
1 x 10-12 @ 30lbs (all out work set)

9) Bent Over Lateral Raise-

1 x 10 @ 20lbs (all out work set)

Friday: Shoulders, Triceps

1) Smith Machine Shoulder Press-

1 x 10 @ 20kg (warm up)
1 x 8 @ 25kg (heavy-warm up)
1 x 6-8 @ 30kg (all out work set)

2) Side Lateral Raise-

1 x 12 @ 15lbs (warm up)
1 x 10 @ 25lbs (heavy-warm up)
1 x 10-12 @ 30lbs (all out work set)

3) Dumbbell Shoulder Press-

1 x 10 @ 35lbs (heavy-warm up)
1 x 8-10 @ 50lbs (all out work set)

4) Weighted Bench Dip-

1 x 12 @ BW (warm up)
1 x 10 @ 35kg (heavy-warm up)
1 x 8-10 @ 50kg (all out work set)

5) Skull Crusher-

1 x 10 @ 10kg (heavy-warm up)
1 x 8-10 @ 12.5kg (all out work set)

6) Straight Bar Pressdown-

1 x 8-10 @ MAX (all out work set)

All exercises will be done fairly slowly with very strict form. If I am able to complete 10 perfect reps for my all out work set, I will try to do until 12 reps, and assuming that's possible, I will increase the all out work set weight by 5% during my next workout. However, the weight for warm up and heavy-warm up will be the same unless the progress is too much (which is what I want anyway lol).

This will be my diet...

8.30am- 1.5 scoops 100% Whey with 2 scoops of Instant Oats
10.00am- 4 egg whites with 1 yolk, 250ml soy milk with 1 scoop oats
1.00pm- Shredded Chicken noodles with extra chicken, veggies, Nestle Omega drink
4.00pm (pre work-out meal)- 1 scoop pro complex, 2.5 scoops oats
6.30pm (post work-out meal)- 1.5 scoop 100% Whey, 2.5 scoop Glucose, 1serving of Glutamine/Creatine 50-50)
7.30pm- Chicken, small serving of rice, some vegatables
10.30pm- 1 scoop pro complex, 1/2 serving Cottage cheese, 1 tablespoon PB, 1 scoop oats, 200ml skim milk.

That will be roughly it, might throw in some fruit to the mix. Not sure how much calories will that be, will caculate it tml.

That will be about it for today. Wish me luck, even though I need more than that!